Team Alan Cao
9 Weeks to prepare you as best as possible for your next Hyrox !
You'll find:
2 Strength session each week (Upper & Lower)
1 Running interval session
1 Compromised running session
Additional sessions on ergometers
9 Weeks included :
Week 1: Testing Week
Week 2-3-4: Block 1
Week 5: Deload Week
Week 6-7-8 : Block 2
Week 9 : Taper Week
Features6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Drills for runners
2km easy jog warm-up 3 sets of Running drills : A-skip x20m B-skip x20m C-Skip x20m Ankling x20m Straight leg x20m Fast leg x20m
Conditioning
B
5km Run
Perform a 5k Run on track
C1
Running
1 x 1000
C2
post running stretch routine
Prep
A
Full body strength WU
5min Easy Ski or Row Mobility : 1min /side Dynamic couch stretch 1min/side banded pigeon 1min Band shoulder dislocate 1min/side Banded full T hip opener 1min Thoracic extensions foam roller Activation x 2 Rounds 5 Plyo push up 10 Band pull apart 10 Jump squats
B
Bench Press
C
Deadlift
Conditioning
D
2km Row
Perform a 2k Row as fast as possible
Conditioning
A
Base endurance
Choose one option : Run 50-60min @Zone 2 (65-70% Max heart rate) Bike 60-90min @Zone 2 (60-65% Max heart rate ) Ski & Row 10 x 3min Row + Ski @Zone 2 (60-70% Max heart rate)
Prep
A
Full body strength WU
5min Easy Ski or Row Mobility : 1min /side Dynamic couch stretch 1min/side banded pigeon 1min Band shoulder dislocate 1min/side Banded full T hip opener 1min Thoracic extensions foam roller Activation x 2 Rounds 5 Plyo push up 10 Band pull apart 10 Jump squats
B
Back Squat
C
Overhead Press
D
SkiErg
1 x 2000
A
Foam rolling recovery
Prep
A
Hyrox Warm-up
3 rounds for Time : 400m easy Jog 200m easy ski 10 Bodyweight reverse lunges 10 HR push ups
Conditioning
B
Saturday shoutout - 1
15min AMRAP 1K Run 50m Sled push @race weight 50 Wall balls @race weight Max distance run with remaining time 3min Rest 15min AMRAP 1K Run 50m Sled pull @race weight 200m Farmer Walk @race weight Max distance skierg with remaining time 3min rest 15min AMRAP 1k run 80m BBJ 50m Lunges @race weight Max distance row with remaining tile
